By | August 20th, 2017|Beach Body, Wods|

Strength: 1) Bench Press: 3x10 Rest 30 seconds 2) Dumbbell Flys: 2x10 Rest as needed 3) 3 Sets (no rest between movements 50 reps total) Dumbbell Front raises x 10 Dumbbell Lateral Raises x 10 Dumbbell Rear lateral raises x 10 Dumbbell Upright Rows x 10 Dumbbell Curl to Arnold press x 10 Rest as [...]

By | August 17th, 2017|Beach Body, Wods|

Body Work: Dumbbell Z press: 4 x 8 Rest as needed DB bicep curl: 3 x 8 Palm up DB front raises: 3 x 8 Rest as needed DB bent over reverse flys: 3 x 8 DB tricep kickbacks: 3 x 8 Rest as needed Seated DB shrugs: 3 x 20 DB upright row: 3 [...]

By | August 16th, 2017|Beach Body, Wods|

Strength: 1) Deadlift: 6 x 4 (Should be heavy) 2) 4 Sets Bulgarian Split Squat 10 x each leg   Kettle bell front rack weighted step up (Heavy) 10 x each leg Rest as needed 2) 3 Sets Barbell Walking lunges x 20 steps Jefferson curl x10 Rest as needed FINISHER: Accumulate a total of [...]

By | August 15th, 2017|Beach Body, Wods|

CONDITIONING: Rowing 2k Total rotating efforts every 250m 0-250 Meters easy 250-500 Meters moderate 500-750 Meters Hard 750-1000 Meters moderate 1000-1250 Meters easy 1250-1500 Meters moderate 1500-1750 Meters Hard 1750-2000 Meters moderate Rest 2-3 Min x 3 Sets

By | August 14th, 2017|Beach Body, Wods|

Body Work: 1) Front Squat: 6 x 3 2) 4 Sets Seated leg curl (feet rotated out) x 8-10 Seated leg curl (feet straight) x 8-10 Seated leg curl (feet rotated in) x 8-10 Rest as needed 3) 3 Sets Peterson step up x 20 each leg Rest 30 seconds Wall sit x 60 seconds [...]

By | August 14th, 2017|Beach Body, Wods|

Body Work: 1) 3 Sets Bench press x 6-8 (chest 1/2 way up, chest all the way up) Rest 30-60 Seconds Dumbbell Incline flys x 10 2) 3 Sets Barbell Upright Rows x 8-10 Strict Press x 8-10 Barbell Behind the neck press x 8-10 Rest as needed 3) 3 sets Alternating Dumbbell hammer curls x [...]